Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. theom-

    theom- Senior member

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    I hit a bw snatch within like 2.5 months of olympic lifting. Got a meet next week, so pumped.
     
  2. mrchariybrown

    mrchariybrown Senior member Affiliate Vendor

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    Good luck! Powerlifting/weightlifting competitions are just pure awesome.
     
  3. skitlets

    skitlets Senior member

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  4. db_ggmm

    db_ggmm Senior member

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    Interesting. Easy to believe.


    I was wondering. I would enjoy something similar. I did something similar once with the "lifter" of the gym and he only said I had "good form" and that I should try the Smith.


    I need a foam rolling for dummies and it has to be a 5 to 10 minute routine MAX. This goes for stretching, too - you start researching "stretching" and you find 6,000,000 stretches where you probably need 5. I can't even fuck with Youtube and foam rolling - 3,100 results.
     
  5. deadly7

    deadly7 Senior member

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    What are you trying to stretch?
     
  6. 630

    630 Well-Known Member

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    yes. i developed an awful aching in my hip flexors over time and couldn't squat more than 135 without pain. one day it just hit me that i should roll those out and see if it helps. instant healing no pain when squatting. i just roll for maybe 5 minutes tops every day to get loose, do a little jump rope mixed in and helps tremendously.
     
  7. skitlets

    skitlets Senior member

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    This is me. I need to get some foam rollers asap then.
     
  8. jarude

    jarude Senior member

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    i have one but i never have the patience to get down to it. maybe i shall..
     
  9. I<3Bacon

    I<3Bacon Senior member

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    I went in expecting this but wound up with some useful info instead.


    I also need this... specifically adductors, abductors, and IT band.

    jarude: She'd float at least a couple boats who browse the Athletic Women thread.
     
  10. bbaquiran

    bbaquiran Senior member

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    Joe DeFranco's Agile 8
    ...here is an extremely simple & practical routine that athletes (or “average Joe’s”) can perform everyday. I like this routine because it only takes 7-10 minutes and it can be done at home or at the gym. (All you need is a foam roller and a tennis ball…if you don’t have these two inexpensive tools; I highly recommend you go get them!)

    #1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
    [​IMG]

    #2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.

    [​IMG]

    #3 – Glute/Piriformis Myofacial release w/ static stretch

    [VIDEO][/VIDEO]

    #4 – *Rollovers into “V” sits – Perform 10 reps
    #5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
    #6 - *Mountain climbers – 20 reps
    #7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.

    *The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!

    [VIDEO][/VIDEO]

    #8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.
    [​IMG]
     
  11. virus646

    virus646 Senior member

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    Agile 8 is good, I do some of them minus foam rolling and it has help tremendously get deeper in the squat.
     
  12. Lagrangian

    Lagrangian Senior member

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    tbh though, sometimes barbell work (that is, movements with just a barbell) can increase mobility as well as foam rolling/SMR/static stretching. As in OHS/front squatting a barbell repeatedly if you have mobility issues that prevent youfrom hitting a deep squat etc.

    Although for a complete novice lifter I'd be hesitant to recommend this, but for a dude squatting 2-300lbs to parallel, I think some wiggling around with a barbell on their back isn't going to destroy them.
     
  13. theom-

    theom- Senior member

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    This, plus good mornings for your hammies.
     
  14. fuji

    fuji Senior member

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    For a while I could only bend down low enough to touch my knees. One session of really heavy RDLs and I could get my palms to the floor.


    Hung over speed deadlifts today, gonna throw up errywhere.
     
    Last edited: Dec 9, 2011
  15. Eason

    Eason Bicurious Racist

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    Fucking ruined my lower back doing 3x370 today DL's. first 2 were just fine but the last one was all back and I think I pulled something.

    Also, why am I 5 lbs heavier but lifting less all around then I was 1 year ago?
     
    Last edited: Dec 9, 2011

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